WARM UP
Mobili.+ Ativa.- punhos/ombros
.
3 ROUNDS
Complex: 3 Deadlift + 3 high pull + 3 M.C.
8 Thruster com bola
20 S.U
 

 
TÉCNICA
A) Power Clean
2 Power Clean a cada 20″ – 20x (80% – 90%)
.
B) Clean pull
4 x 5 reps (100%)
 

 
WOD 
4 ROUNDS
Amrap 4′
5 Deadlift (100/70kg)
15 Wall Ball (20/14lbs)
30 D.U/60 S.U
.
REST 1’30”